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Ed White wrote:
Interesting results, but...
2) Numerous studies have shown that for beginners one set is as
productive as multiple sets in terms of strength and muslce gains.
John Casler writes:
The confusion relating to these results stems from the "concept" of
SuperCompensation as opposed to Corresponding or Direct Compensation.
In a training application used for a beginner, the inital results are
predicated on an untrained capacity and level of stimulus, that will quickly
produce the largest training results (relatively) for most people. So
implementing a High Intensity model should produce a high percentage result
at that level.
Once the trainee reaches a higher strength level, it becomes virtually
impossible to maintain the "single set" model.
For example if you reach the level where you can squat 400# x 10, it would
be very risky to select that load as a single set, and expect not only to
not injure yourself, but to be systemically prepared to take that load to a
stimulus that would produce a result.
Ed White wrote:
3) Performing three sessions per week of multi-sets to failure and beyond
seems like a sure recipe for overtraining. Forced reps and other extended
set techniques are not appropriate for use every training session.
John Casler writes:
Your training to recovery capacity is individual, and predicated on many
elements. I have not seen anyone here suggesting multisets to failure 3 x a
week of the same exercise actions, so this is a rather clear strawman.
Regards,
John Casler
TRI-VECTOR 3-D Force Systems
Century City, CA
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